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body better.
Evidence-based guides on fitness, nutrition, and understanding health metrics.
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Fibre Is a Carbohydrate That Doesn't Behave Like One — Gut Bacteria, Short-Chain Fatty Acids, and the Net Carbs Calculation
How Due Dates Are Calculated — And Why Most Babies Don't Arrive on Them
Only 4–5% of babies are born on their due date. Here's how the 40-week calculation works, why it's imprecise, what "term" actually means, and the real distribution of when babies arrive.
Body Fat Percentage Ranges: What the Numbers Mean and Why Fat Location Matters
Body fat percentage reveals what weight alone can't — but the ranges need context. Here's what different percentages actually mean, why visceral fat carries more risk than subcutaneous fat, and which measurement methods are accurate.
Muscle, Metabolism, and Sarcopenia: Why Building Muscle Is the Best Long-Term Metabolic Investment
Muscle tissue burns roughly 3× more calories per kg at rest than fat. Sarcopenia causes 1–3% muscle loss per year from age 35 onward, gradually lowering BMR. Here's the case for resistance training as a long-term metabolic investment and the protein requirements to support it.
How Much Protein Do You Actually Need? The Evidence-Based Answer
Protein is the macro where most people fall short of the evidence-backed optimal amount. Here's how much you actually need, why leucine triggers muscle protein synthesis, and which foods deliver protein most efficiently per calorie.
Childhood BMI: How Percentiles Work and Why Adult Thresholds Don't Apply to Children
Children's BMI uses percentiles relative to age and sex, not the adult 25/30 thresholds. Here's how paediatric BMI assessment works, why it's sex-specific, global childhood obesity statistics, and why a single BMI reading for a child requires growth trajectory context.
How Life Expectancy Doubled in 200 Years — and What Longevity Research Actually Shows
Life expectancy has doubled since 1800 — mostly by reducing childhood death, not by people living longer in old age. Here's why historical lifespans weren't as short as averages suggest, what Blue Zones research shows, and the growing gap between total life expectancy and healthy life expectancy.
Pregnancy Trimesters: Key Milestones, Screening Tests, and Nutritional Priorities Each Stage
The three trimesters represent distinct developmental phases — all major organs form in the first, growth accelerates in the second, and lung maturation dominates the third. Here's a week-by-week guide to key milestones, screening tests by trimester, and specific nutritional priorities at each stage.
Set-Point Theory: Why Your Body Fights Weight Loss — and What the Science Actually Shows
The body actively defends its weight range through leptin, ghrelin, and adaptive thermogenesis. Set-point theory doesn't make weight loss impossible — it explains why the resistance is predictable, why rebound eating happens after restriction, and why body recomposition may matter more than weight loss for some people.
MET Values, RPE, and Heart Rate Zones: How Exercise Scientists Measure Intensity
METs let you compare any physical activity in a single number. Here's the full MET scale with specific values, the calorie calculation formula, RPE scales and the talk test, heart rate zones explained, and why fitness level makes the same workout burn fewer calories over time.
Sarcopenic Obesity and Body Composition: What the Scale and BMI Don't Tell You
Sarcopenic obesity — high fat with low muscle at a normal BMI — is the body composition problem standard health screenings miss. Here's how body composition changes with age, DEXA scanning as the gold standard, how to track composition over time, and whether body recomposition is actually possible.
Height and Sports Performance: The Physics Behind Why It Matters Differently in Each Sport
Taller athletes have mechanical advantages in basketball, volleyball, and rowing — shorter athletes have rotation advantages in gymnastics and weight advantages in motorsport. Here's the sports physics behind height advantages, why wingspan often matters more than height, and what body dimensions actually determine athletic career trajectories.
Why Calorie Counting Is Less Accurate Than You Think — And Still Useful
Calorie counts have ±20% label tolerances, cooking changes calorie availability, gut bacteria affect absorption efficiency, and trackers overestimate burns by 30–90%. Here's what that means for how you should actually use calorie tracking.
